1. food and drink
2. food
3. grains and pasta

25 FREE 30-Minute Healthy Recipes
Recipes courtesy of: A Healthier You, Department of Health & Human Services
Compiled by FatFighterTV.com
Lamb Shish Kabobs
2 Tbsp olive oil
½ cup chicken broth
¼ cup red wine
1 lemon, juice only
1 tsp garlic, chopped
¼ tsp salt
½ tsp rosemary
1/8 tsp black pepper
2 lb lean lamb, cut into 1-inch cubes
24 cherry tomatoes
24 mushrooms
24 small onions
1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over
lamb, tomatoes, mushrooms, and onions. Marinate in refrigerator for several hours or
overnight.
2. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from
heat for 15 minutes, turning every 5 minutes.
Yield: 8 servings
Serving size: 1 kabob, with 3 oz of meat
Each serving provides:
Calories: 274
Total fat: 12 g
Saturated fat: 3 g
Cholesterol: 75 mg
Sodium: 207 mg
Fiber: 3 g
Protein: 26 g
Carbohydrate: 16 g
Potassium: 728 mg
---1--- Go to FatFighterTV.com for more healthy recipes
Beef Stroganoff
Using lean top round beef, plain low-fat yogurt, and very little added salt makes this a
heart-healthy dish.
1 lb lean beef (top round)
2 tsp vegetable oil
¾ Tbsp onion, finely chopped
1 lb mushrooms, sliced
¼ tsp salt
black pepper to taste
¼ tsp nutmeg
½ tsp dried basil
¼ cup white wine
1 cup plain yogurt, low-fat
6 cups cooked macaroni, cooked in unsalted water
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2
minutes.
2. Add beef and sauté for additional 5 minutes. Turn to brown evenly.
Remove from pan and keep hot.
3. Add remaining oil to pan; sauté mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour,
but cornstarch has double thickening power. These calories are not figured into the
nutrients per serving.
Yield: 5 servings
Serving size: 6 oz
Each serving provides:
Calories: 499
Total fat: 10 g
Saturated fat: 3 g
---2--- Go to FatFighterTV.com for more healthy recipes
Perky Picadillo
Did you know? You can freeze leftovers of this Cuban dish in an airtight container. When
ready to eat, thaw in the refrigerator, then reheat in the microwave until hot (2-3
minutes).
1 Tbsp vegetable oil
1 large yellow onion, chopped
1 large or 2 small green peppers, chopped
¾ lb lean ground round or sirloin (95% lean)
1 jar (3.5 oz) capers (½ cup)
1 tsp garlic salt, or to taste
¼ tsp black pepper, or to taste
½ cup tomato sauce
¼ cup white grape juice or apple juice
1. Pre-prep all ingredients that need to be chopped.
2. In a large, non-stick skillet, heat the oil over medium-high heat. Sauté the chopped
onion and pepper.
3 Add meat and cook for a few minutes while stirring. Add all the remaining ingredients.
4. Reduce heat to medium-low. Let it simmer, uncovered, for 15 minutes while stirring
occasionally.
5. Serve the picadillo with rice and beans.
Yield: 6 servings
Serving size: ¾ cup
Each serving provides:
Calories: 200
Carbohydrate: 8 g
Protein: 21 g
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 160 mg
---3--- Go to FatFighterTV.com for more healthy recipes
Southwest Salad
½ cup onions, chopped
1 lb lean ground beef
1 Tbsp chili powder
2 tsp ground cumin
1 cup canned red kidney beans, drained
1 can (15-oz) chickpeas, drained
1 medium tomato, diced
2 cups lettuce
½ cup cheddar cheese
1. Cook ground beef and onions in a large skillet until the beef no longer remains pink.
Drain.
2. Stir chili powder, oregano, and cumin into beef mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheddar cheese in large serving bowl. Portion lettuce and cheese
onto four plates. Add 1 cup of beef mixture on top of lettuce and cheese.
Yield: 4 servings
Serving size: about ½ cup beef mixture, ½ cup lettuce and cheese mixture each
Each serving provides:
Calories: 485
Total fat: 22 g
Saturated fat: 9 g
Cholesterol: 98 mg
Sodium: 411 mg
---4--- Go to FatFighterTV.com for more healthy recipes
Stir-Fried Beef and Chinese Vegetables
2 Tbsp dry red wine
1 Tbsp soy sauce
½ tsp sugar
1½ tsp gingerroot, peeled and grated
1 lb boneless round steak, fat trimmed and cut across grain into 1½-inch strips
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
½ lb fresh mushrooms, rinsed, trimmed, and sliced
2 stalks (½ cup) celery, bias cut into ¼-inch slices
2 small green peppers, cut into thin lengthwise strips
1 cup water chestnuts, drained and sliced
2 Tbsp cornstarch
¼ cup water
1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate beef in mixture while preparing vegetables.
3. Heat 1 tablespoon of oil in large skillet or wok. Stir-fry onions and mushrooms for 3
minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes
or until green pepper is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 tablespoon of oil to skillet. Stir-fry meat in oil for about 2 minutes, or
until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return
vegetables to skillet. Stir gently and serve.
Yield: 6 servings
Serving size: 6 oz
Each serving provides:
Calories: 200
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 40 mg
Sodium: 201 mg
Fiber: 3 g
Protein: 17 g
Carbohydrate: 12 g
Potassium: 552 mg
---5--- Go to FatFighterTV.com for more healthy recipes
Stir-Fried Beef and Potatoes
Trim fat off beef before cooking.
1 ½ lb sirloin steak
2 tsp vegetable oil
1 clove garlic, minced
1 tsp vinegar
1/8 tsp salt
1/8 tsp pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and sauté garlic until garlic is golden. Add steak, vinegar,
salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes.
Yield: 6 servings
Serving size: 1¼ cups
Each serving with potatoes provides:
Calories: 274
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 96 mg
Fiber: 3 g
Protein: 24 g
Carbohydrate: 33 g
Potassium: 878 mg
---6--- Go to FatFighterTV.com for more healthy recipes
20-Minute Chicken Creole
This quick Southern dish contains no added fat and very little added salt in its spicy
tomato sauce.
non-stick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 cup chili sauce, low-sodium
1½ cups green peppers, chopped (1 large)
1½ cups celery, chopped
¼ cup onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
¼ tsp crushed red pepper
¼ tsp salt
1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce
heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion,
garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and
simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.
*For convenience, you can use uncooked boneless, skinless chicken breasts.
**To cut back on sodium, try low-sodium canned tomatoes.
Yield: 4 servings
Serving size: 1½ cups
Each serving provides:
Calories: 274
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 73 mg
Sodium: 383 mg
Fiber: 4 g
Protein: 30 g
Carbohydrate: 30 g
Potassium: 944 mg
---7--- Go to FatFighterTV.com for more healthy recipes
Baked Chicken Nuggets
1½ lb chicken thighs, boneless and skinless
1 cup ready-to-eat cereal, cornflakes, crumbs
1 tsp paprika
½ tsp Italian herb seasoning
¼ tsp garlic powder
¼ tsp onion powder
1. Remove skin and bone; cut thighs into bite-size pieces.
2. Place cornflakes into plastic bag and crush by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until
blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.
Conventional Method
1. Preheat oven to 400° F. Lightly grease a cooking sheet.
2. Place chicken pieces on cooking sheet so they are not touching.
3. Bake until golden brown, about 12-14 minutes.
Note: To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.
Yield: 4 servings
Serving size: about 3 oz
Each serving provides:
Calories: 175
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 67 mg
Sodium: 127 mg
---8--- Go to FatFighterTV.com for more healthy recipes
Chicken Marsala
Wine, lemons, and mushrooms flavor this chicken recipe the lower-salt and lower-fat
way.
1/8 tsp black pepper
¼ tsp salt
¼ cup flour
4 chicken breasts, boned, and skinless (5 oz)
1 Tbsp olive oil
½ cup Marsala wine
½ cup chicken stock, skim fat from top
½ lemon, fresh lemon juice
½ cup mushrooms, sliced
1 Tbsp fresh parsley, chopped
1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both
sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and
mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is
partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5-10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.
Yield: 4 servings
Serving size: 1 chicken breast with ⅓ cup sauce
Each serving provides:
Calories: 285
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 85 mg
Sodium: 236 mg
Fiber: 1 g
Protein: 33 g
Carbohydrate: 11 g
Potassium: 348 mg
---9--- Go to FatFighterTV.com for more healthy recipes
Chicken Oriental
With no added salt and very little oil in the marinade, these broiled or grilled kabobs
made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.
8 chicken breasts, boneless and skinless
8 fresh mushrooms
black pepper to taste
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 Tbsp soy sauce, low-sodium
dash ground ginger
2 Tbsp vinegar
¼ cup vegetable oil
1. Sprinkle chicken breasts with pepper.
2. Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken, orange
quarter, chicken, pineapple chunk, cherry tomato.
3. Place kabobs into shallow pan.
4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1
hour.
5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade
every 5 minutes. Discard any leftover marinade.
Yield: 8 servings
Serving size: ½ chicken breast kabob
Each serving provides:
Calories: 359
Total fat: 11 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 226 mg
Fiber: 3 g
Protein: 28 g
Carbohydrate: 34 g
Potassium: 756 mg
---10---
Go to FatFighterTV.com for more healthy recipes
Chicken and Vegetables
1½ Tbsp margarine
1 tsp garlic powder
½ cup onions, chopped
1 lb 4 oz chicken thighs, boneless and skinless
10-oz package cut green beans, frozen
¼ tsp pepper
1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over
medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in skillet. Cook over medium heat, until chicken is thoroughly done and
no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook
over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until
heated through, about 3 minutes.
Note: To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.
Yield: 4 servings
Serving size: 1 cup
Each serving provides:
Calories: 190
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 57 mg
Sodium: 109 mg
---11--- Go to FatFighterTV.com for more healthy recipes
Turkey Patties
1 lb 4 oz ground turkey
1 cup bread crumbs
1 egg
¼ cup green onions, chopped
1 Tbsp prepared mustard
1½ Tbsp margarine
½ cup chicken broth
1. Mix ground turkey, bread crumbs, egg, onions, and mustard in large bowl. Shape into
four patties, about ½-inch thick.
2. Melt margarine in large skillet over low heat. Add patties and cook, turning once to
brown other side. Cook until golden brown outside and white inside, about 10 minutes.
Remove from skillet and place on plate.
3. Add chicken broth to skillet, and boil over high heat until slightly thickened, about 1-2
minutes. Pour sauce over patties.
4. Serve on buns.
Yield: 4 servings
Serving size: 1 patty
Each serving provides:
Calories: 305
Total fat: 18 g
Saturated fat: 5 g
Cholesterol: 149 mg
Sodium: 636 mg
---12--- Go to FatFighterTV.com for more healthy recipes
Turkey Stir-Fry
1 chicken bouillon cube
½ cup hot water
2 Tbsp soy sauce
1 Tbsp cornstarch
2 Tbsp vegetable oil
½ tsp garlic powder
1 lb turkey, cubed
1¾ cups carrots, thinly sliced
1 cup zucchini, sliced
½ cup onions, thinly sliced
¼ cup hot water
1. Combine chicken bouillon cube and hot water to make broth; stir until dissolved.
2. Combine broth, soy sauce, and cornstarch in small bowl. Set aside.
3. Heat oil in skillet over high heat. Add garlic and turkey. Cook, stirring, until turkey is
thoroughly cooked and no longer pink in color.
4. Add carrots, zucchini, onion, and water to cooked turkey. Cover and cook, stirring
occasionally, until vegetables are tender-crisp, about 5 minutes. Uncover; bring turkey
mixture to boil. Cook until almost all liquid has evaporated.
5. Stir in cornstarch mixture. Bring to boil, stirring constantly until thickened.
Note: Serve over steamed rice.
Yield: 4 servings
Serving size: ½ cup
Each serving provides:
Calories: 195
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 44 mg
Sodium: 506 mg
---13--- Go to FatFighterTV.com for more healthy recipes
Baked Salmon Dijon
1 cup sour cream, fat-free
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1½ lb salmon fillet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
fat-free cooking spray as needed
1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
2. Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and
pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.
Yield: 6 servings
Serving size: 1 piece (4 oz)
Each serving provides:
Calories: 196
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 229 mg
Fiber: less than 1 g
Protein: 27 g
Carbohydrate: 5 g
Potassium: 703 mg
---14--- Go to FatFighterTV.com for more healthy recipes
Baked Trout Olé
Bake fish with only a small amount of oil.
2 lb trout fillet, cut into 6 pieces (any kind of fish can be used)
3 Tbsp lime juice (about 2 limes)
1 medium tomato, chopped
½ medium onion, chopped
3 Tbsp cilantro, chopped
½ tsp olive oil
¼ tsp black pepper
¼ tsp salt
¼ tsp red pepper (optional)
1. Preheat oven to 350º F.
2. Rinse fish and pat dry. Place into baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.
Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 236
Fat: 9 g
Saturated fat: 3 g
Cholesterol: 104 mg
Sodium: 197 mg
Calcium: 60 mg
Iron: 1 mg
Fiber: less than 1 g
Protein: 34 g
Carbohydrate: 2 g
Potassium: 865 mg
---15--- Go to FatFighterTV.com for more healthy recipes
Scallop Kabobs
These colorful skewers contain scallops, which are naturally low in total and saturated
fat.
3 medium green peppers, cut into 1½-inch squares
1½ lb fresh bay scallops
1 pt cherry tomatoes
¼ cup dry white wine
¼ cup vegetable oil
3 Tbsp lemon juice
dash garlic powder
black pepper to taste
1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine, oil, and lemon mixture; place on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.
Yield: 4 servings
Serving size: 6-oz scallop kabob
Each serving provides:
Calories: 224
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 355 mg
Fiber: 3 g
Protein: 30 g
Carbohydrate: 13 g
Potassium: 993 mg
---16--- Go to FatFighterTV.com for more healthy recipes
Spicy Baked Fish
1 lb salmon (or other fish) fillet
1 Tbsp olive oil
1 tsp spicy seasoning, salt-free
1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces.
Serve with rice.
Yield: 4 servings
Serving size: 1 piece (3 oz)
Each serving provides:
Calories: 192
Fat: 11 g
Saturated fat: 2 g
Cholesterol: 63 mg
Sodium: 50 mg
Fiber: 0 g
Protein: 23 g
Carbohydrate: 23 g
Potassium: 560 mg
---17--- Go to FatFighterTV.com for more healthy recipes
Frittata Primavera
3 tsp olive oil
¼ cup onion, chopped
1 clove garlic, finely chopped
½ cup fresh asparagus pieces
½ cup canned or frozen artichoke hearts, chopped
½ cup sugar snap peas, strings pulled and cut in ½-inch pieces
¼ tsp dried basil
salt and pepper to taste
¾ cup egg substitute or 3 eggs
1 Tbsp plain yogurt, low-fat
1 Tbsp Parmesan cheese, grated
1. Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
2. Add the garlic and cook 1 minute more.
3. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring
occasionally until tender but still slightly crisp, 3-5 minutes. Set aside.
4. Preheat the broiler.
5. Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
6. Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and cook
until just set on the bottom but still wet on the top, 1 minute.
7. Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
8. Dust the top with the Parmesan cheese, cut into wedges, and serve.
Yield: 2 servings
Each serving provides:
Calories: 126
Total fat: 3 g
Saturated fat: 1 g
Carbohydrate: 11 g
Sodium: 388 mg
Fiber: 2 g
---18--- Go to FatFighterTV.com for more healthy recipes
Cannery Row Soup
Using fish and clam juice makes this tasty soup heart-healthy.
2 lb varied fish fillets (e.g., haddock, perch, flounder, cod, or sole), cut into 1-inch-square
cubes
2 Tbsp olive oil
1 clove garlic, minced
3 carrots, cut into thin strips
2 cups celery, sliced
1/2 cup onion, chopped
1/4 cup green peppers, chopped
1 can (28 oz) whole tomatoes, cut up, with liquid
1 cup clam juice
1/4 tsp dried thyme, crushed
1/4 tsp dried basil, crushed
1/8 tsp black pepper
1/4 cup fresh parsley, minced
1. Heat oil in large sauce pan. Sauté garlic, carrots, celery, onion, and green pepper in oil
3 minutes.
2. Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes
or until vegetables are fork-tender.
3. Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily
and is opaque. Serve hot.
Yield: 8 servings
Serving size: 1 cup each
Each serving provides:
Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg
Fiber: 3 g
Protein: 22 g
Carbohydrate: 9 g
Potassium: 710 mg
---19--- Go to FatFighterTV.com for more healthy recipes
Gazpacho
This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol-free,
and made with very little added oil.
4 cups tomato juice*
½ medium onion, peeled and coarsely chopped
1 small green pepper, peeled, cored, seeded, and coarsely chopped
1 small cucumber, peeled, pared, seeded, and coarsely chopped
½ tsp Worcestershire sauce
1 clove garlic, minced
1 drop hot pepper sauce
1/8 tsp cayenne pepper
¼ tsp black pepper
2 Tbsp olive oil
1 large tomato, finely diced
2 Tbsp minced chives or scallion tops
1 lemon, cut into 6 wedges
1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and
lemon wedges into the blender.
2. Purée.
3. Slowly add the remaining 2 cups of tomato juice to puréed mixture. Add diced tomato.
Chill.
4. Serve icy cold in individual bowls garnished with minced chives and lemon wedges.
Yield: 6 servings
Serving size: 1 cup
Each serving provides:
Calories: 87
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 593 mg*
*To cut back on sodium, try low-sodium tomato juice.
---20--- Go to FatFighterTV.com for more healthy recipes
Vegetables with a Touch of Lemon
This heart-healthy sauce uses lemon juice, herbs, and a small amount of oil.
½ small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2
or 3 minutes.
3. Put the vegetables into a serving dish. Pour the lemon sauce over the vegetables.
Garnish with parsley.
Yield: 6 servings
Serving size: ½ cup
Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 0 g
Sodium: 7 mg
Calcium: 10 mg
Iron: less than 1 mg
Fiber: 1 g
Protein: 1 g
Carbohydrate: 2 g
Potassium: 49 mg
---21--- Go to FatFighterTV.com for more healthy recipes
Applesauce Pancakes
1¼ cups milk, low-fat
2 large fresh eggs, beaten or ½ cup whole frozen eggs (4), thawed
¼ cup vegetable oil (2 Tbsp)
2 cups canned applesauce (1 lb 2 oz)
3 cups all-purpose flour (15 oz)
2 Tbsp baking powder
1 tsp salt
¼ cup sugar
¼ tsp ground cinnamon
1. In a mixing bowl, use the paddle attachment on low speed to combine milk, eggs, oil,
and applesauce. Mix for 1 minute until blended.
2. Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment on
low speed, mix batter for 15 seconds until combined. Scrape down the sides of the bowl.
Increase speed to medium and mix for 1 minute.
3. Portion batter with level No. 20 scoop (3⅓ Tbsp) onto griddle, which has been heated
to 375° F. (If desired, lightly oil griddle surface.)
4. Cook until surface of pancake is covered with bubbles and bottom side is lightly
browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1
minute.
Yield: 25 servings: 3 lb 1 oz
Serving size: 1 piece provides the equivalent of 1 piece of bread
Each serving provides:
Calories: 121
Protein: 3 g
Carbohydrate: 19 g
Total fat: 4 g
Saturated fat: 0.7 g
Cholesterol: 20 mg
Vitamin A: 16 RE/60 IU
Vitamin C: 0 mg
Iron: 1 mg
Calcium: 86 mg
Sodium: 0 mg
Fiber: 1 g
---22--- Go to FatFighterTV.com for more healthy recipes
Cinnamon-Sprinkled French Toast
2 large eggs
2 Tbsp milk, fat-free
½ tsp ground cinnamon, or to taste
2 slices whole wheat bread
1 tsp soft (tub) margarine
4 tsp light pancake syrup
Kids: Crack two eggs into flat-bottomed bowl. Thoroughly whisk in milk and cinnamon.
Dip bread slices, one at a time, into egg mixture in bowl, wetting both sides. Re-dip, if
necessary, until all the egg mixture is absorbed into the bread.
Adults: Meanwhile, heat large, non-stick skillet over medium heat. Add butter. Place
dipped bread slices in skillet. Cook for 2½-3 minutes per side, or until both sides are
golden brown.
Kids: Drizzle with syrup. Serve when warm.
Yield: 2 servings
Serving size: 1 slice
Each serving provides:
Calories: 190
Carbohydrate: 19 g
Protein:10 g
Total fat: 8 g
Saturated fat: 3 g
Cholesterol: 215 mg
Fiber: 2 g
Sodium: 250 mg
Vitamin A: 8%
Vitamin C: 0%
Calcium: 8%
Iron:10%
---23--- Go to FatFighterTV.com for more healthy recipes
Huevos Con Turkey Sausage
2 tsp vegetable oil
1 small (or ½ large) white onion, chopped
1 large tomato, chopped
½ lb turkey sausage (preferably hot Italian), squeezed from the skin
4 large eggs
¼ tsp salt, or to taste
4 small (6-inch) corn or flour tortillas, warm
1 Tbsp chopped fresh cilantro or parsley (optional)
Adults: Heat oil in large skillet over medium-high heat. Add onion and tomato. Sauté
while stirring for 1 minute.
Kids: Toss in the turkey sausage. Stir frequently for 10 minutes while breaking apart
sausage as you stir.
Kids and Adults: Add eggs and stir (scramble) for 1 additional minute, or until eggs are
fully cooked. Sprinkle with salt.
Kids: Serve about ⅔-cup scoop of the Huevos Con Turkey Sausage on top of each corn
tortilla.
Yield: 4 servings
Serving size:
1 topped tortilla
Each serving provides:
Calories: 280
Carbohydrate: 19 g
Protein: 17 g
Total fat: 15 g
Saturated fat: 4 g
Cholesterol: 260 mg
Fiber: 2 g
Sodium: 590 mg
Vitamin A: 15%
Vitamin C: 15%
Calcium: 6%
Iron: 10%
---24--- Go to FatFighterTV.com for more healthy recipes
Oven-Baked Pancakes
Special tip: For best results, after pouring the batter in the pan, spray the top with
vegetable oil to obtain a golden brown color.
3 cups all-purpose flour (15 oz)
2 Tbsp baking powder
¼ cup sugar
2 tsp salt
2 large fresh eggs or ½ cup whole frozen eggs (4), thawed
¼ cup vegetable oil
3 cups milk, low-fat
1. In a mixing bowl, use the whip attachment on low speed to combine all ingredients for
30 seconds. Scrape the sides of the bowl and mix on medium speed for 1 minute, until
batter is smooth.
2. Pour 1 quart 1 cup (2 lb 15 oz) of batter into each lightly greased half-sheet pan (18
inches by 13 inches by 1 inch).
3. To Bake: Conventional Oven: 450° F, 10 minutes Convection Oven: 400° F, 8 minutes
Bake until golden brown.
4. Cut each pan into 25 pieces (5 inches by 5 inches).
Yield: 25 servings: 2 lb 9 oz
Serving size: 1 piece provides the equivalent of 1 slice of bread
Each serving provides:
Calories: 110
Protein: 3 g
Carbohydrate: 17 g
Total fat: 3.1 g
Saturated fat: 0.7 g
Cholesterol: 20 mg
Vitamin A: 26 RE/89 IU
Vitamin C: 0 mg
Iron: 1 mg
Calcium: 106 mg
Sodium: 324 mg
Fiber: 0 g
---25--- Go to FatFighterTV.com for more healthy recipes
Variations of Oven-Baked Pancakes
Whole Wheat Pancakes
In Step 1, instead of using 15 oz of all-purpose flour, substitute a mixture of 7 oz (1½
cups) of whole wheat flour and 7 oz (1½ cups) of all-purpose flour. Continue with Steps
1, 2, 3, and 4 as directed.
Three-Grain Pancakes
In Step 1, in place of all-purpose flour, substitute a mixture of 5 oz (1 cup) buckwheat
flour, 5 oz (1 cup) enriched bran flour, and 5 oz (1 cup) whole wheat flour. Continue with
Steps 1, 2, 3, and 4 as directed.
---26--- Go to FatFighterTV.com for more healthy recipes